Road to El dorado

By September 22, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

Skill

3 sets of max Ring Dips

3 sets of max Pull Ups

*If able to do strict, do strict. If able to do more than 10 strict, do weighted ring dips. Pick a weight as heavy as possible for approximately 5-7 reps.

Strict Pull Ups

Ring Dips

WOD

Row: Metcon (Calories)

Tabata Calorie Row

BS: Metcon (AMRAP – Reps)

Tabata Back Squat (95/65) (from floor)

Pu: Metcon (AMRAP – Reps)

Tabata Pull ups

Press: Metcon (AMRAP – Reps)

Tabata Strict Press (95/65)

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